Tuesday, November 19, 2013

Wednesday - WOD 278 - Giving Thanks

After such a great year, I have to stop and give thanks to all of you that make what we do possible.
We have met some of the most amazing people through the Box and we are grateful for that.

During this time of the year while everyone is giving thanks for everything, I think it is important to remember to give God thanks for our health and our abilities in the Box. For this, I always remember our CrossFit Prayer:

Father, Thank you for the abilities you give us, for the strength and wisdom we gain in our training. Be with us as we work that we may do our best. Help us to be encouraging to others. Thank you for the people you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body and mind. Amen.
Above this, also remember to give thanks for everything else that you do. Not just because its the right thing to do, but because you have to give before you can receive.

Colossians 3:17
And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him. 

MU progressions
10 False Grip Assisted Ring pull ups
10 False Grip Pull to load or dip position
10 Dip to extended position
(if done well from a crouched position, move rings up higher)

Partner WOD:
100 Push Presses (95/65 adv, 75/55 int, 65/45 beg)
80 Hang Power Cleans (135/ 95 adv, 95/65 int, 75/55 int)
60 Back Squats (185/135 adv, 115/75 int, 95/65 beg) May use a Rack
40 Deadlifts (225/185 adv, 135/95 int, 115/75 beg)

1 min double unders for time

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